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The GAPS diet (also known as the “Gut and Psychology Syndrome” diet) is a temporary, intensive, intestinal-healing diet that soothes the gut lining in order to help a variety of conditions. Those who have tried it report it helping autism, A.D.D., A.D.H.D, dyspraxia, depression, schizophrenia, and, as was the case with my son, food allergies.
If you’ve heard of GAPS before, you might be wondering what the diet really is. If you’ve browsed GAPS diet food lists at any point, you may have felt overwhelmed at the thought of how restrictive it is. That’s understandable.
The diet is, indeed restrictive. But it’s also restorative, healing, and definitely worth doing.
What Is the GAPS Diet?
The diet consists of two phases: the intro portion and the full-on GAPS diet.
During the intro, you will go through six stages, beginning with only slow-cooked meats, vegetables, meat stock, and homemade probiotic foods like sauerkraut juice and cultured dairy. As each stage progresses, you add in more foods, including eggs, ghee, fresh-pressed juices, casseroles, roasted meats, soaked nuts and seeds, raw vegetables, and, eventually, cooked fruit.
Once you have progressed through this intro portion and symptoms are relieved, you may enjoy full GAPS diet foods, which include grain-free flours, cultured dairy products, and fresh and dried fruits. It is suggested that following the intro, one adheres to the full GAPS diet for another six months to two years, depending on the severity of the symptoms.
What Are GAPS Symptoms?
There are particular symptoms that sources claim can be helped by GAPS. Those include:
- food allergies or intolerances
- behavioral or emotional conditions such as autism, A.D.H.D., depression, and anxiety
- skin disorders such as eczema
- autoimmune conditions such fibromyalgia, rheumatoid arthritis, and asthma.
While we now know more about food allergies (including solutions that can help reduce the risk of developing a food allergy), for those that already suffer from a food allergy, the GAPS diet may offer many benefits. My own son suffered from a dairy allergy and eczema, which began to reverse after just a few weeks on the diet.
Personally, I think everyone could benefit from the GAPS diet. While there are some fun foods you can enjoy by being creative on GAPS, the staples of the diet consist of meats, vegetables, eggs, and probiotic-rich foods. For the most part, these are nutrient-dense foods that we should consume anyway.
How Does Fixing the Gut Help All of These Conditions?
The gut is closely connected to all other systems of the body through intricate communication systems. When the gut is compromised, all aspects of our health suffer. It starts with leaky gut syndrome.
Leaky Gut Syndrome
Unfortunately, our modern lifestyles have contributed to leaky gut syndrome in several ways:
- Our diets are high in starches and sugars, which contribute to intestinal permeability because they are not easily digested. Instead, those types of foods sit in the gut and essentially decompose, which, in turn, can harm the gut lining.
- Many of us routinely take antibiotics and other pharmaceuticals.
- We encounter a number of chemicals on a daily basis, such as fluoride, chlorine, and glyphosate (the active ingredient in Roundup).
Each of these insults to the gut lining stresses its integrity.
Think of it this way: the gut lining is a barrier which keeps food particles from entering other body systems. When that lining is continuously assaulted with poor foods, antibiotics, and other toxins, it begins to break down.
When the gut lining breaks down, food particles can then pass through the gut, undigested, and land in other areas of the body. This results in the body becoming confused and attacking itself and the food particles. Leaky gut results in conditions like food allergies, arthritis, chronic pain, and malnourishment.
Problematic Proteins
When food rots in the gut, something else happens as well: the gut bacteria become imbalanced. Our bodies and guts are designed with a perfect balance of healthful and opportunistic bacteria. When an imbalance occurs, opportunistic bacteria and fungus begin to take over, and gut dysbiosis occurs.
Gut dysbiosis is simply the overgrowth of pathogenic species of gut bacteria, and lack of good bacteria.
Dysbiosis reduces stomach acid and digestive enzymes and can lead to digestive problems. When we are unable to properly break down and digest food proteins, they can leak through tiny holes in the lining of the gut. Some proteins are even able to pass through the blood-brain barrier. This is the barrier which is supposed to protect the brain from such intruders.
The proteins from dairy and wheat, in particular, are problematic. Casein, and gluten, respectively, are difficult for many people’s guts to break down.
For those with severely damaged guts, these proteins do not get digested properly, and, consequently, turn into morphine-like substances, similar in structure to opiates. These undigested peptides are called gluteomorphins and casomorphins, and have been found in the urine of those with autism, A.D.H.D., schizophrenia, epilepsy, Downs syndrome, depression, and some autoimmune conditions.
Gluteomorphins and casomorphins inhibit the same areas of brain function as opiate drugs. This may explain why some children with autism are described as being “in their own world,” as well as the brain fog experienced by those with other chronic conditions.
GAPS for the Gut Win
Reading about the above underlying causes of so many health issues is a little disheartening. The truth is, most of us probably have some level of leaky gut and dysbiosis. That’s why the GAPS diet is so beneficial for everyone.
The GAPS diet eliminates those foods which contribute to leaky gut, like sugar, starches, and grains. Instead, it replaces them with gut-healing foods that promote good bacterial growth in the gut. This includes foods like sauerkraut and other fermented vegetables, those that actually rebuild the gut lining like gelatin-rich meat stock and bone broth, and those that restore depleted nutritional stores like fresh-pressed juice and copious amounts of raw egg yolks.
Is GAPS Really that Hard?
The GAPS diet can be intimidating, but it is completely doable! It helps to focus on all of the nourishing foods you can still have, and not what you can’t consume. It also helps to remember that GAPS is temporary. Once you reverse the symptoms and food allergies are gone, you may be able to eat properly prepared grains and starchy foods again.
That’s great news for anyone currently suffering from food allergies, particularly if those food allergies keep you from eating foods you love.
In our own family, we’ve seen firsthand the benefits of GAPS. The GAPS diet gives many families their lives back. Stories abound of children who have recovered from autism and other developmental disorders. Many adults report relief from depression and anxiety in order to better care for their families. The whole family experiences better overall health and energy from adding such nutrient rich foods to their diets.
If you’re unsure, here’s How to Know When a Diet Is No Longer Right for You: Understanding Intuitive Eating & Your Body’s Needs.
What Can’t You Eat on GAPS?
- grains (even gluten-free grains and psuedo-grains like buckwheat and quinoa)
- potatoes (both white and sweet)
- sugars of all kinds, including artificial sweeteners (except honey)
- okra or parsnips
- pasteurized or unfermented milk (only cultured dairy is allowed)
- beans (except white navy and lima beans)
- soft cheeses
- starches like tapioca and arrowroot
However, you may eat so many wonderful foods! With a little creativity, you can even recreate many foods you once loved.
The Holidays & GAPS: What to Eat
If you’re on the GAPS diet or considering it, you may be worried about the upcoming holiday season. Since GAPS is so restrictive, you may be tempted to put it off until after the holidays, or make compromises which can impede healing.
You don’t have to put off the healing GAPS brings, and you don’t have to abandon GAPS diet ideals just because the holidays are approaching!
I recently found a great resource that will help you get through the holidays without compromising your dietary needs or feeling deprived as you watch others celebrate with delicious foods. You can have delicious holiday foods on the GAPS diet!
It is called Nourishing Holiday features recipes like pumpkin pie, cranberry sauce, honey ham, turkey gravy, dinner rolls, carrot cake, and more, all while adhering to the strict standards of the GAPS diet.
Are you Ready to Start GAPS?
Are you ready to try the GAPS diet? With all these benefits, it’s hard to find a reason not to. It’s like ripping off a bandaid: just do it and you’ll be amazed at how much you’re capable of and just how much healing can take place.
Don’t take my word for it. Grab a copy of the GAPS diet book by Dr. Natasha, get to reading and planning, and give the GAPS diet a try.
Have you tried GAPS before? Ready to give it a try? Share below!
We are currently about 5 months into GAPS. It is challenging (there are 6 of us to feed), but we’re doing it. I’m seeing maturity in my 10 year old on the autism spectrum, and (after getting through the first few weeks of GAPS) I’m feeling as energetic and healthy as ever. I have learned so much about food and nutrition from this experience.
Hi, I develpped leaky gut after having my second child…also my first son suffers from allergies and eczema..he just had an allergy test done showing he is allergic to chicken, pork, corn, egg, onion, garlic and many more- I am just curious if I start the GAPS with him and myself, do we have to avoid his allergy foods in order for his gut to heal?
Hi.
I need help with my son who suffers from eczema.
Any tips on how to heal him?
I just started GAPS about 3 weeks ago and am struggling through it. I was mostly vegetarian, eating small amounts of seafood here and there, for 25 years. I knew I had leaky gut from antibiotics and steroid inhalers for my asthma, so I bit the bullet and decided to go on GAPS. The chance that I could be rid of my asthma, seasonal allergies, ongoing anxiety and bloating sounded like it would be well worth it! I went on full GAPS for about a week then reversed into the intro diet, making fish broth to start. THIS SHOULD NOT BE AN OPTION as it is absolutely revolting and impossible to drink! I switched to chicken broth which was difficult as a former vegetarian. Luckily, it’s delicious. I am currently in phase 3 of the intro, but I am not eating the actual meats. Do you think this is the reason why I am so lethargic, dizzy, and lacking any energy? I think the low-carb aspect of the diet is really affecting me as I was a major carb loader before. I am making the squash pancakes, eating sauerkraut (haven’t started my probiotics yet) and showing no allergies to anything in this phase. Is it too soon to go back to full GAPS? I did the candida diet 4 years ago for a whole year and it wasn’t nearly as intense as this (even with itchy skin due to die off). I’m also taking L-glutamine powder, Chlorella, Betaine, and Vitamin C as detox/die off supplements and digestive aids. Trying to power through this but any suggestions/words of encouragement would be greatly appreciated 🙂 !!!
I have a 9 year old who has had continual headaches and stomach aches for a month. We tried antibiotics for “sinuses” and a colon cleanse at the Dr’s request. Nothing has changed. Tried lots of natural ideas first and since. Going back to dr and a chiropractor tomorrow – need suggestions!!!! Thanks!
When I tried the intro Gaps diet, it zapped me of so much energy that when my pet got sick, I wasn’t able to help her properly and she passed away. I will never try this again…instead I follow the Body Ecology diet (which is similar) including lots of bone broths, homemade sauerkraut, and alkaline grains, which seems to work for me. I think some people do well on lots of animal protein, but some may not.
I also find it helps to do a once or twice a year cleansing and to replenish with a good probiotic supplement.
I have been rather confused on what a GAP diet is. I’ve seen some products claiming to be compatible but had no idea what it was about. Thanks for explaining it in simple detail. I have shared it on my facebook page for others who might be confused too xx
I have struggled with GAPS for a long time now. It really sucks, but you are so right with these food choices. They work for me!
Thanks I’ve suffer a lot trying to track down what was wrong. . to wasn’t easy.. . Like the comments from other people there tip come in handy
I’ve been through GAPS intro twice, with about 3 months of the regular diet after each. I’ve always had a sensitivity to diary, and it was compounded by living in France for a year. Now, after doing GAPS, I’m able to handle diary better than ever! I also like that the restrictive aspect of the diet recalibrates the palette making “healthy” food seem less delicious than conventional. Going through the intro is tough, but I’ve learned so much about my body, how to better prepare food, and have added many GAPS strategies to my every-day cooking. Definitely worth the effort!